Dagens WOD

Programmering v 37

Måndag
A) 10-9-8-7-6-5-4……1 of
Back squat @ 60% 1 rm
Spull-ups
Push-ups on DB
B )For time and congaline ( pers 1 start on row and
move on to bike and pers 2 start to rower. Start with a person who is a bit stronger on the rowing. ) 3 personer delar på 3 maskiner

250 m row
15 cal ab
250 m skierg
200 m run
500 m row
20 cal ab
500 m skierg
400 m run

Tisdag
A) E2.30 m x 6
1 cluster + 3 front squat + 1 jerk
B ) 3 set rest 2 min between set
8-10 ring dips
10-14 ring row alt grip ( pron , sup, hammer ) @2120
14-20 alt db curls
C) 90 sec on 90 sec off x 6
200/150 m row rt: box jump

Onsdag
A) E2m x 5
1 push-press b.n + 2 ohs
B ) 2 rounds – 30 DU + 15 pull-ups
2 rounds – 30 DU + 15 T2b
2 rounds – 30 DU+ 10 c2b / scaled up to bmu
2 rounds – 30 DU + 2 rope climb or 8/8 single arm ring row

Torsdag
A) 6 ronds 1 min rest between ( stay in Zone 4 meaning ansträngande ca 85-87 % max EJ ÖVER !
250 m row / 0,6 ab distance
5 burpee pull-ups
5 thrusters 42,5 /30
5 box jump over

B )6 rft
1 power clean@ 80% 1 rm
3-4 c2b scaled up to sc2b
125 m run ( around the box )

Fredag team pass
For time: between every round do synk 10 burpee o bar
9 Squat Cleans, 60/40 Teens : sumo deadlift
15 Power Snatch, Teens : power cleans
21 Thrusters, 60/40

4 Rounds for time of:
15 Wall Ball Shot, 9/6
12 Pull-ups / jumping pull-ups ( Teens får gärna göra kipppull-ups m de kan göra 3-5 strikta )
9 push Press, 60/40

7 Rounds for time of:
60 Double-unders
30 Kettlebells Swings, 32/24
15 hspu / Teens : Seated strict press with db ( får gärna göra hspu om de kan göra 3 strikta )

Lördag
A) 5 set rest 2 min between set ( one set is all four movments )
8/8 db bulgarian spilt squat
8/8 single arm kb push-press @20X1
6-8/6-8 staggered romanien deadlift with db
8/8 single arm ring row
A ) In teams of 2 tc: 18 min
100 cal row
100 wb
100 d-ball gtos
100 rkbs 32/24

Söndag storgrupps pass på CFMBY
10 min x 3 2 min rest between
1. 10 min otmem
Even min : 2-3 D-ball get ups
Uneven min : 8-10 box jump

2. 21-15-9 of tc: 10 min
Goblet squat with kb
Burpee o kb
Pull-ups

Between every round : 100 m run

3. For 10 min
150 m row/ 8-10 cal ab
10 DB manmakers ( 1 manmaker = 1 push-ups on DB to a DB thrusters )